This is the Wodstar Elite Competitor Program
Warm-up: Run 400 Meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Partner workout: For Time If you don't have a partner cut reps in half Compete Reps of 100-75-50-25: Deadlift (225/155) Wall ball sit ups (20/14”) Burpee over bar lateral MOBILITY: Quads, Hips, and Hamstrings
Today is a Rest Day! Here is Your Mobility
Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge WOD: For Time 10 L-Sit Rope Climbs 50 Power Cleans (135/95) 100 Double-Unders 50 Pull-Ups MOBILITY: Shoulders and Hamstrings
Warm-up: 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist WOD 1: For Time Complete reps of 15-10-5: Muscle Ups Box Jumps (42/30") Rest till 20:00 WOD 2: [...]
Warm-Up: 5:00 Of tissue work, then 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Strength: Thrusters: Every 2 min start a new round 10 thrusters @ each weight 115/75 135/95 155/110 185/135 205/145 225/155 Snatch: Complete 6 sets of 3 reps @ 80-90% of 1RM Speed pulls: Complete 4 sets of [...]
Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Strength: Clean: Find your 1 rep max. Every Minute of the Minute for 5:00 2 Squat cleans (275/195) plus 6 bar facing burpees Rest 1 min Every Minute of the Minute for 5:00 3 Squat cleans (265/185) plus 4 bar facing burpees Rest 1 [...]
Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Endurance: Row 1K rest 1:30 900 Meters, rest 1:20 800, rest 1:10 700, rest 1:00 min 600, rest 0:50 500, rest 0:40 400, rest 0:30 300, rest 0:20 200, rest 0:10 100 Meters Strength: Muscle snatch: Complete 5 sets of [...]
Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets WOD: For Time 800 Run 30 Dumbbell snatch (100/70, 15 each arm) 30 Bar muscle-up 800 Run 30 Bar muscle-up 30 Dumbbell snatch 800 Run Strength: Clean and jerk: Complete 6 sets of 2 reps @ 80-90% of 1RM ACCESSORY: Kettlebell Pullovers x 15-12-12-12 (heavy) [...]
Today is a Rest Day! Here is Your Mobility
Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility
Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets WOD: For Time 30 Calorie Row 5 Snatch (225/155) x 5 Strength: Speed pulls for snatch: Complete 4 sets of 3 reps EMOM for 5:00 10 Strict Pull Ups EMOM for 10:00 20 Hand Release Push Ups MOBILITY: Low Back, Hips, and Hamstrings
Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Endurance: 100 Cal row 100 Cal bike 100 Cal ski Strength: Snatch: Complete 3 sets of 3 reps 80-85% of 1RM Hang squat snatch: 3 Sets of 3 Reps *Notes: Rest as needed, todays focus is snatching [...]
